Napra

Bulgarian Split Squat

StrengthIntermediate QuadricepsGlutesHamstringsAdductors (inner thigh) Flat benchDumbbell
Bulgarian Split Squat, step 1
1. Rear foot on a bench, front foot a long step ahead; dumbbells at your sides.
Bulgarian Split Squat, step 2
2. Drop straight down until your front thigh is near parallel, then drive up through the front heel.

How to do it

  1. Stand about a stride in front of a bench holding a dumbbell in each hand, and place the top of your rear foot on the bench.
  2. Keep your torso tall and your front foot flat.
  3. Lower your back knee towards the floor until your front thigh is about parallel to the floor.
  4. Push through the front heel to stand back up. Complete all reps, then switch legs.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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